A)
3 sets:
10-15 Strict pull ups
20 GHD sit ups
20 Bounding box jumps

B)
Find a 5RM Shoulder to overhead

*One second pause at the top of each rep

C)
For times:
750m row
40 Front squats (95/65)
20 Bar muscle ups

5 minutes rest

750m row
40 Power cleans (75/55)
20 Hand stand push ups

5 minutes rest

750m row
40 Thursters (45/35)
20 Bar facing burpees (must jump in one hop…no steping)

D)
“Pull your face off”
5 Rounds for time:
5 Pull ups
5 Chest to bar pull ups
5 Bar muscle ups